Friday, August 31, 2012

I'm so grateful to all of my readers, followers, and supporters! This blog has been a wonderful resource for my short-term memory, and I hope it has also been helpful to anyone else that wants to use it. Each month I set a new goal--bigger and better than the last. This month my goal is "viewership." I'm going for 1,000 views for the month of September. Thanks to modern technology (like the pin it, share it, tweet it buttons), you can help me break my record easily! So here's how you can help:

If you have tried any of the posted workouts and enjoyed them, share the link to my post on Facebook, or even your blog or Pinterest!

Have a favorite workout that hasn't been featured? Feel free to share it with me at email DanceBodyFitness and I'll try it and write a post about it!

Have a request, or something you want me to look into? Just let me know! (see the email address listed above)

There are so many ways that you can help, get the word out! This is a place for anybody from dancers, to at-home-yogis, to anyone that wants to work towards a more functional and fit body! So let me know what you think, and let's beat that record!

PS. Next month (October) I'll be asking for your stories about how you broke one of your records! Tell me about a time that you conquered the temptation to stay in pj's vs. going on your morning run, your first yoga class, or any other successes you have had! I'll be featuring my favorite success story(ies) at the end of October!

I came upon this DVD by accident. Jessica Sherwood seems to be the founder of Ballet Boot Camp, and She has a cute website where you are able to purchase any one of the three Ballet Boot Camp workout DVDs. I was interested in this one particularly because the reviews were positive and this DVD appeared to be the general favorite of the series. I'm always interested in a good stretch, especially one meant to increase flexibility beyond touching your toes (although getting to your toes is an important first step to functional flexibility. But where does one go once it is accomplished?). I was also interested since it is reviewed as having a workout interspersed into the stretch routine.

Classical Ballet music is played in the background as the instructor talks you through. The participants don't look very outwardly happy, maybe they are thinking? I know I get that face when I'm thinking about a routine or applying a correction in class. The cinematography isn't the best either, but I've seen worse and I'm satisfied with my purchase. I'm truly impressed with the routines themselves and how I feel after each one. The titles are pretty accurate in describing what you are going to be doing. If you aren't familiar with the dance term isolation, just know that you will be learning how to isolate (use a single part of your body) and using that to burn fat and strengthen in places that aren't usually hit with the usual exercises.

The instructor's voice is a little gravelly during this DVD, like she maybe lost her voice the day before, but I don't mind that if the workout is a good one. You can tell she knows what she is talking about, she demonstrates beautiful technique and positions. Because it is dance inspired the movements are fluid and lead into each other. You will get a luscious stretch and toning workout if you try this workout.

Now let me set something out clearly, this DVD is dance inspired, that doesn't mean it is dance per se. However the exercises will help prepare you for dance or give you some awesome exercises to do outside of your dance class in order to improve your performance. Some people expect it to be a ballet class, it is not. However, it will help you become stronger in your ballet class if you are in one, or it will make for a great routine otherwise! Jessica uses exercises that I'm familiar with, as well as some new ones that I have already fallen in love with!

Below is a list of the DVD sections including in this workout (You can complete one section or your can do them all! You should know by now I'm a sucker for this format ;) ):

Isolations (5 min.)

Standing Stretch (9 min.)

Seated Stretch (6 min.)

Abdominal Exercises (5 min.)

Cat Stretch (1 min.)

Abdominal Exercises (4 min.)

Reclining Stretch "A" (6 min.)

Reclining Stretch "B" (7 min.)

Splits Preparation (7 min.)

The titles are pretty self explanatory, and the exercises would be easily picked up with practice by someone with no dance experience. The format of the DVD is much like a 50 min. class, she talks as if in an actual class with her students. To me, I find this to be a comfortable environment. I don't feel like I'm working out, I feel like I've just gone to class and it's a conditioning day! Personally love it, and I am so happy with the results!

Saturday, August 25, 2012

This is a gentle workout that is ideal for prenatal health. The video is a series of images and verbal instructions with some music. If you are familiar with yoga poses you may feel more comfortable with this format. If you are not familiar with yoga you may have a slightly less graceful transition between poses, but I don't know that growing a baby can ever make things graceful.

Below is my dear pregnant sister's thoughts on the sequence:

"The yoga sequence starts
out with meditation and deep breathing. Then a seated side bend to each
side followed by a gentle twist, also while seated. From there you move
to all fours for pelvic rocking - a variation on cat/cow that focuses
on your lower back and pelvic area instead of engaging your entire back.
This is followed by downward facing dog, then mountain pose into
awkward chair pose to strengthen the legs. Following awkward chair, you
return to standing in mountain pose, then step back for warrior 2 on
each side. After returning to standing, you lower into a basic squat
with your hands in prayer. Following the squat you move into one-legged
pigeon pose on each side, separated by downward facing dog in between.
The final few minutes are spent relaxing in corpse pose if you are less
than 20 weeks, or in a supported front-side sleep pose if you are in the
last half of pregnancy.

"The instructor has a very soothing voice and goes at a nice easy
pace. The exercises are all beginner-level but in the case of awkward
chair and warrior, held for just long enough that you can get a little
bit of a burn in your legs and arms. Each slide will show modifications
for comfort if applicable. A lot of prenatal yoga videos can have a
"new-age" preachy feel to them that is off-putting for some people, but
this routine is pretty mild as far as that goes and offers a few
interesting notes on how each exercise is physically beneficial. My
favorites are the pelvic rocking since it takes the weight of the baby
off of your back, and one-legged pigeon pose because it is such a
fantastic stretch. I have only used pillows for one-legged pigeon pose
and to assist in the squat occasionally. I will often choose to sit in
lotus pose at the end instead of trying to find a comfortable lying down
position - which is difficult when you get big toward the end. Overall
this is a great sequence for those looking to lightly warm their muscles
and focus on relaxation and stretching. It is not so much of a
"workout" if that is what you are after. While it is definitely geared
toward pregnancy, all of the exercises are great for anyone in need of a
low-impact, gentle routine."

Check out the link below for other prenatal workouts from some awesome yoga instructors (note that there are some free downloads in there):

Sunday, August 19, 2012

Fat Free Yoga with Ravi Singh & Ana Brett was one of my first
introductions to yoga. This was before I knew that there were different kinds. Kundalini
Yoga is great for the spine and flexibility; also for detox, toning and weight
loss. I have never had natural flexibility, especially in my lower back, and this DVD
has helped me to gain some of that flexibility. I like the movement during the
first three exercises on the DVD, and the occasional breaks for meditation or relaxation
during each segment is also welcome.

If you have
never been introduced to other types of yoga this one may come as a shock to
you, or you may not feel like it is yoga. If you need to think of it as
something entirely different in order to enjoy it, then that’s totally fine.
Even though I’m comfortable with this exercise routine I still prefer to do
this in a quiet room where I can clear my thoughts and relax. You may want to
do the same.

I definitely feel energized, have
broken a sweat, and have more clarity of thought after using this DVD. I like
that feeling and enjoy using this DVD when I need a light workout, or something
to relieve my stress. I also feel like I can conquer my cravings for chocolate
or ice cream after completing just the first of the workouts! That is why I find this one helpful.

*Ana Brett doesn’t wear the most
modest outfits while demonstrating in her DVDs so if you are sensitive to that
you may not be comfortable with this purchase. For this reason it is probably not child friendly. On the other hand I find her
slim figure to be motivating and encouraging.

**Breath of fire can take a while to acclimate your body to. You have
to breathe evenly in and out in order to prevent getting dizzy or sick. When I
first did this I stuck with my deep yoga breath then worked my way into breath of fire later. I also only use
the first 3, segments, sometimes the fourth. I’ve listed the names of the other
segments on the DVD so that you may see what is included in the purchase.

Start Your Engines (14 min.): Good for anyone, all of the seated
poses can be modified to sitting on the couch, and you can go at your own speed
during both standing and seated exercises.

2 standing, meditation, 2 seated,
meditation, 1 seated, meditation.

Fight Fire with Fire (21 min.): focuses on the “fire in the belly”
and all of the poses have something to do with your core.

Your Life is in Your Own Glands (14 min.): This section is focusing
on stimulating your glands through poses and breath. Most of it is about the
breath (breath of fire, snippets, etc) and is difficult for most people. I
typically won’t do this one unless I feel up to it.

Thursday, August 16, 2012

If you've been reading my blog, you already know that I prefer customizable workouts. This is another one of those where you can select which routines you want to do and in what order. You can do one, or all.

This is a great low-impact workout that you can squeeze into any down-time you have in your day!

Pilates for Abs (10 min.)- This section goes by pretty quickly. I'm glad because I don't enjoy ab work, even though it is so good for me! My favorite exercise involves a twisting motion and that is where I really broke a sweat, and I was sad when we moved on to the next exercise! Done on the floor, a yoga mat or rug would be helpful.

Upper Body Pilates(10 min.)- Probably the most difficult section for me to do. My shoulders and arms were burning, definitely a fast and great workout for your upper body! No special poses required, the entire thing is done standing.

Lower Body Pilates(10 min.)-not as difficult as the upper body section for me, but that may be that my legs are just stronger than my arms. All of the exercises are done while on the floor. a yoga mat or rug would be helpful.

Total Body Pilates (10 min.)-This is a great segment to do if you only have 10 minutes to workout but want a total body workout. She moves through the different sections of the body, each sections gets two or 3 exercises. A fantastic and quick way to break a sweat.

Pilates for Flexibility (10 min.)- Begins standing then moves to the floor. A series of gentle stretches to help calm your body after a workout. If you have more flexibility you can always take it further.

*For those of you who purchase the DVD without the band included,
please note that you will want an extra long Pilates band (theraband).
If it snaps while using it you need a stronger one that will provide
better resistance.

Wednesday, August 15, 2012

To be honest I bought this BodyWisdom DVD because I liked the way it looked... and because I am becoming fond of flow yoga. I find that it moves a little more, calms a little more, and gives you more dynamic stretches. I feel like I'm dancing and meditating at the same time! Of course this DVD moves slower than some of Shiva Rea's routines, but I think it is all the better for the strength-building and toning!

This DVD has hours of incredible yoga! It is recommended on the main menu that whatever amount of the DVD
you do that you include time for a warm up and a cool down if possible. There is a warm up and a cool down included on this DVD that I would recommend using if you have the time.

I also like the format of this DVD because the routines are split up into target areas. I love it! You can customize your workout to where you want to feel the burn. When you select a routine, (e.g. hips) it will give you several options, like "hips (45 min.), hips w/ warm up (55min.), hips w/cool down (60 min.), hips w/ warm-up & cool down (75 min.)." So if you are already warm, or have your own cool down then you are set to go! If you want to do multiple target areas, never fear, you can just select the first option (hips (45 min.) and go back to the main menu and select another sequence when you are done.

Fantastic workout! Definitely challenging for anyone. This may be a slow flowing yoga, but it is fit for a warrior! See if you
can't convince your husbands/significant other to try it with you. ;) If you are a beginner, start small and work your way up to longer routines that require more strength. If you are intermediate, or an active person this will still be a challenge, but you could probably start with the longer routines to see how you like it!

Below is a list of the sequences included:

Warm Up (10 min.)

A short and gentle warm up with some twists and mild movement improvisation.

General Flow (25 min.)

Starts slow for the first minute or so, then she gets right into the movement. My legs were burning a little over halfway through, but especially during Warrior 3 pose! Very good for developing overall strength and tone. She also has a dynamic stretch that I have done before in dance and absolutely love how it feels! You go from a low lunge into what she called monkey pose that stretches your calves and hamstrings.

Arms (40 min.)

Knowing how difficult it was to complete the other routines I was dreading this one. But instead of the enormous amount of push ups that I was expecting, there were arm and shoulder stretches. There were also poses like side plank, forearm plank with some small movements. Another great workout!

Back Bends (35 min.)

This sequence is not only to strengthen and tone like none other, but also to build the strength and teach the correct alignment when doing back bends. There are small baby back bends until the last few poses and you are able to do bigger back bends. I loved doing this because I was able to do the back bends without feeling any compression in my lower back. I believe this is because I did this exercise.

Legs (40 min.)

Ever wanted those beautiful yogi legs? This is the way to get them! down-dog split, warrior, low lunge, chair pose, and other balancing poses create the perfect toning and strength building exercise for your legs! A yoga band, towel, theraband or other item may be used at the end during stretching.

Core Strength (45 min.)

Begins with delicious cat-cow poses! You then continue to move through a rigorous sequence of ab sculpting poses. I love this one, and would do it any day instead of crunches. ;)

Hips (45 min.)

Killer workout!!! Intense stretches that are great for runners! Pigeon, down-dog split, and other awesome hip-openers! She also has some nice transitions from pose to pose that I enjoy!

Cool Down (20 min.)

Begins in a seated twisting pose, this is a great cool down with stretches that will help your muscles relax and release to reduce soreness. Deep relaxation and light meditation makes up the last 7-ish minutes of this cool down. Great for preparing yourself mentally for a productive day, or simply to relax and clear your mind before bed.

Tuesday, August 14, 2012

This is a fantastic DVD to wake you up in the morning, relax and release your body at night, or to help ease muscle soreness or stress! Elena Brower is a certified Anusara Yoga instructor and a genius! This DVD was shared with me and I honestly wish that I owned it. Elena demonstrates and talks you through all the movements, she also demonstrates variations.

I was feeling sore after my run this morning and popped in the DVD since I forgot to try it last night before bed. This DVD has two 30 minute segments that you can try either separately or back-to-back. Elena keeps you moving and breathing to help ease your mind and your body. When I think of AM & PM yoga DVDs my mind immediately goes to meditation, and very basic poses. This is not one of those DVDs.

My thoughts on the sequences are found below:

AM Yoga (30 min.)-A great morning routine! My body feels relaxed and energized already! Elena has some very cool twists on transitions and specifically the cat-cow poses. Gentle repetition in stretches and poses help you to warm up your body and ease deeper into the poses.She also has you step back into down-dog instead of straight into plank like most routines, this is easier on the body.

PM Yoga (30 min.)-A very relaxing routine that focusing on stretching with your breath. A good portion of the end of the sequence is deep relaxation and meditation. A pose that is used in this sequence that was not used in the AM sequence is Pigeon pose. This also felt really nice on my IT-band (Iliotibial tract) which was tense from running.

If you are interested in Elena Brower and her yoga studio in NY, USA then visit the website below:

Sunday, August 12, 2012

This is a great DVD for feeling the burn while doing yoga! The instructor speaks more like an aerobics instructor (which I know some people like better than the relaxing voice), and she pushes your strength!

The only thing that bugged me was her time management, I felt like she could talk less or demonstrate while talking a little more. I just played the DVD at 2x speed for those parts until we started moving. However, if you are not familiar with the poses then you might find what she is saying helpful.

She uses a pattern of slow movement, then fast movement at the top of the mat, then moves to the middle of the mat for hip opener poses. I love the burn that I feel during this workout, and I'm already sore! I'm feeling the soreness in my shoulders and obliques, so this is a great one for your core and your arms. :)

I published a post similar to this yesterday but it promptly disappeared, I wanted to apologize to those who still had the link and wanted to read it. I'll try to make this as close as possible to what it was.

I realize that I have never introduced myself to my readers. So I am going to take this post to introduce myself, my long term and short term goals, and clearly state the purpose of this blog.

I'm excited that this blog has gotten so much attention, and it's only
existed a few weeks! I honestly didn't expect so much generosity and
frankly, so many readers! I started this blog initially to keep track of my thoughts regarding the workouts that I had tried. I got this idea around 1 AM one night after doing yoga with one of my yoga-buddies. We couldn't remember what we thought of a DVD that we had used the previous week, except that it was a good workout. The next morning I told my husband, "Guess what? I started a blog!" He looked over my measly two posts and then proposed a plan. I didn't expect him to be so excited about the blog, especially since I practically stayed up all night just setting it up.

So here's the plan, I'm already working on a BFA in Dance, and I already have a goal of getting certified as a yoga instructor. I've already been teaching dance for two wonderful years, and am helping make a curriculum for a dance program. My husband said, "Have you ever considered becoming a trainer?" I wasn't sure I knew what he meant and responded, "I already give private lessons." He clarified...So here I am, one week away from starting fall semester of school and with a goal to become a certified personal trainer by December!

My goal for this blog will be similar to my goal as a personal trainer, I want to help people become more functional. Not only will I be posting my thoughts on workouts that I have tried and liked, but I will also be making posts or videos for workouts that I will create, either by request or for a specific purpose. I believe that a large part of living is being able to use your body to do what you want; whether that is hiking, running, dancing, or just being a parent. Whatever your goals is, or whatever you want to be, that is what I want to help you become.

Wish me luck as I take on this fall semester! If you have any requests or workouts that you want me to try feel free to email me at: dancebodyfitness@gmail.com

Saturday, August 11, 2012

Yoga expert Kathleen Kastner is joined by Alley LaForce (MissTeen USA 2005) in a flow yoga class. Even before I've started the routine I already love Kathleen's teaching style! She describes breath in a way that I never have heard a yoga instructor say before! You'll have to use the DVD to find out how she says it! ;)

I think this is a great routine for beginners and intermediates, I found some of the poses difficult, and some of them easy. Kathleen provides variations going from beginner to advanced so that you can always get a good workout from this routine!

As the title indicates, it was made specifically for teens, to keep them healthy, strong and beautiful. It also builds flexibility, which I think is important to being able to function with less injury. An example of this is that she works you into the splits over time and the straddles as well. I think this is a great routine and I'm so glad that I found it! (thanks to Sonya who asked me to try it!)

If there is one thing that I would change the next time that I practice this routine it would be to select the "instruction without music" option on the DVD and play my own. I felt like the instructor was very positive and relaxing, but when it was difficult I wished that the music would carry me through the poses a little more.

Friday, August 10, 2012

A few years ago I took some International Latin Ballroom dance classes and recently realized how much I missed it! I love the attitude and the process of learning coordination that isn't natural to me.

I was pleasantly surprised with this DVD because it did use the basic dance steps used in latin ballroom, and it was fairly easy to follow along throughout most of the workouts. Even though the dance steps are adjusted into a non-partner routine I enjoyed it thoroughly and will be using it again soon!

A lot of the technique is better with a ballroom shoe, but it isn't necessary if you are just looking for some latin fun. I did this without shoes just to make sure. I also found that dancing with this DVD helped me develop a slightly more natural circular movement for my arms that I had a hard time with previously. I feel a lot more comfortable with the latin movement thanks to this DVD. :)

Warm Up (4 min.)

works on warming the joints, lengthening and isolation.

Merengue (10 min.)

If you are used to graceful and flowing movements then this may be difficult for you, and I had a few moments that I wished she would explain the weight change and directions a little better. But for a quick workout that teaches you some basic moves it was good! If you have even basic latin ballroom experience then you may find this easier than I did.

Cha Cha (10 min.)

I absolutely loved this one! I feel like it is easier to follow and because of that I found myself sweating more than during the Merengue section.

Samba (10 min.)

I also love Samba, so this one was fun for me to do! The only step that I found might be a little fast is the "side cross side touch" in the last few minutes of this workout. By this point my arms are getting more natural and used to the circular movements of latin ballroom. There is also some shimmy-ing in there, that I found fun.

Mambo (10 min.)

This routine was so fun! I love his teaching style and I definitely got a good workout.

Toning Workout (14 min.)

The instructors demonstrate the exercises they do or have their students do to stay toned, strong and able to perform.

Thursday, August 9, 2012

This DVD provides three great ab routines. The sequences are broken into 10 minutes each, and it has a great look!

This is a nice gentle workout. If you are very active and crave the
burning sensation of a killer workout, this is not for you. If you want
something gentle and relaxing that has modifications for beginner and
intermediate yoga poses, then this is for you!

Even though I am very active, there were parts of series two and three that I felt a burn and worked up a light sweat.

Desiree Bartlett apparently also has
some other workout DVDs as well as some dance DVDs that you may be
interested in if you like her style of instruction. I liked how positive
and encouraging she was throughout the entire DVD. She points out
alignment and feelings you should have during modifications, and even
includes a modification for down-dog that most yoga DVDs don't present
as a modification. The music was calming and unique. When she stops to
talk about either the beginner or intermediate version she expects you
to keep going and do it with that instruction.

Below I've broken up the different options on the DVD, and written my thoughts down right after doing each one.

Warm-Up (5 min.)

Begin working with your breath and gentle lengthening of the spine to warm up your core.

Series One (10 min.)

Very gentle, and a little slow. If you are intermediate you might be bored. If you are new to yoga this is perfect!

Series Two (10 min.)

Still gentle, but faster paced and a little more difficult.

Series Three (10 min.)

Also gentle, but a step up from series two in difficulty. There are two poses that she calls sunrise and sunset, that you move between. For me that was a great strengthening moment because we don't usually use our muscles in that way, even if you do yoga a lot.

Wednesday, August 8, 2012

My husband and I enjoy watching Extreme Makeover: Weight Loss Edition on ABC. I love the trainer (Chris Powell) and his ridiculously positive demeanor! When I saw this DVD I had to see what it was all about. Chris Powell takes you through three low-impact workouts that are designed for weight loss and strengthening your muscles. The only equipment needed would be a thick yoga mat, tennis shoes and a place to do this in. No weights required! If you have lost the motivation to workout over the years, or if you don't know where to start, this is a great place to look. :) I also am very pleased Chris Powell's approach to weight loss. In order to transform your body you must "transform your mind," "eat real food," and "move your body," as is visible on his blog (see the link below).

Chris has designed this to be a progression of simple and quick workouts that you can do in the comfort of your home. They are meant to be done over time as you build strength and lose weight! A fun thought about Chris Powell-- my husband and I think that he sounds and looks a lot like the Shrek version
of Rumpelstiltskin. Keeps me smiling whenever he talks!

Level I-the first step in your journey to weight loss (15 min.)

A fast and light workout that is a perfect transition into moving your body. You can go the speed that they are going or go at your own pace.

Level II- when level I is getting easy move on to level II (25 min.)

a slightly longer circuit that challenges you a little more than level I. Again, you can go at your own pace if you need to, as long as you are doing the movement you will get the workout! If you have bad knees I would wear a knee brace and use the yoga mat because there are more exercises on the floor in this one. My favorite exercises from this section are the different punches. This workout can be modified for when you first transition from level I, and it is demonstrated by one of the girls in the video. Chris Powell also shows you how to do the modifications once you want to add a challenge.

Level III-the final stage of this workout DVD (30 min.)

More strengthening exercises than cardio in this one, just stepping up the challenge and keeping you moving! Again, there are modifications to help you transition into this circuit.

If you have mastered all three workouts then try them back-to-back to increase your endurance!

If you are interested in purchasing this DVD and getting started on your journey to a more functional body then check out the link below:

Monday, August 6, 2012

My husband and I were able to attend my family's reunion in Utah, and it was a blast! I was able to complete some bucket list items like climbing a rock wall, and canoeing! I was also able to stay active by participating in my sister's yoga sessions, going on a run, and spending hours in the pool! Check out some pictures from this event.... :)